:max_bytes(150000):strip_icc()/healthiest-nuts-GettyImages-1930358037-4f290b8ab2c14e6b829689a41867fb61.jpg "7 Healthiest Nuts to Eat, According to Nutrition Experts")
There are hundreds of nut varieties, each with its own unique characteristics and nutritional profile. So, how to choose? You can’t go wrong with eating nuts in general. They’re packed with essential nutrients like healthy fats and protein. Plus, on average, adults who eat more than five servings of nuts per week have a longer life expectancy compared to those who don’t, according to findings from a 2021 study.
“Each nut has something unique to offer,” says Maggie Moon, RD, a Los Angeles-based dietitian and author of The MIND Diet: 2nd Edition. “That said, some have more ideal nutritional profiles than others.” How so? While some nuts are higher in saturated fat, which can raise “bad” cholesterol, others provide a more ideal blend of fiber, antioxidants, and healthy fats, Moon notes. In a nutshell, here are the healthiest nuts to eat regularly, according to registered dietitians and research.
If you’re shopping for nuts, these are the healthiest varieties you can choose:
Walnuts
“Walnuts are easily one of the healthiest nuts overall,” Moon shares. What makes them particularly beneficial is the concentration of plant-based omega-3 alpha-linolenic acid (ALA) fats, which are anti-inflammatory and can improve brain cell structure and function, she explains. “Research shows that walnuts can provide mood and memory benefits,” Moon adds. Overall, walnuts are the nut type that is most promising for cognitive health, according to a 2023 review.
They’re also packed with nutrients. Per USDA data, a 1-ounce serving of walnuts provides the following:
Calories: 185
Protein: 4 g
Fat: 18.5 g
Carbohydrates: 4 g
Fiber: 2 g
To eat more walnuts, sprinkle them on your oatmeal, incorporate them in breakfast bars, or mince them into vegan “meat” substitutes like in this Bolognese recipe.
Almonds
Diana Rattray
While nuts are mainly associated with providing healthy fats, they’re packed with other nutrients too. Take calcium-rich almonds, for example. “Almonds are the only nut to provide a meaningful amount of calcium,” Moon says. According to the National Institutes of Health, the average adult requires about 1,000 milligrams (mg) of calcium per day. A 1-once serving of almonds provides 76.3 mg of calcium, or about 8% of the Daily Value (DV) for calcium, along with the following nutrients, per the USDA:
Calories: 164
Protein: 6 g
Fat: 14 g
Carbohydrates: 6 g
Fiber: 3.5 g
Moon also highlights the benefits of almonds for muscle recovery. “Eating almonds for 4 weeks can help offset muscle damage and improve strength retention in adults doing new-to-them exercise,” Moon explains, pointing to a 2022 study.
You can snack on almonds by themselves, use almond butter in sandwiches, or add slivered almonds to salads for some added crunch.
Peanuts
Diana Rattray
Peanuts are technically legumes, but they’re often treated like honorary members of the nut family—it’s even in the name. They come highly recommended by Moon because they’re a good (and affordable) source of B vitamins, magnesium, and protein, she points out. “They also provide an antioxidant called resveratrol, which may help reduce inflammation in the body,” adds Michelle Routhenstein, RD, a preventative cardiology dietitian in New York City.
Per the USDA, an ounce of peanuts provides the following:
Calories: 160
Protein: 7 g
Fat: 14 g
Carbohydrates: 5 g
Fiber: 2 g
“Tins of roasted peanuts are tasty, but watch out for ingredients like added sugar and high amounts of sodium,” Routhenstein warns. Raw peanuts are your best bet—enjoy them in recipes for ramen, salads, and stir fries.
Pistachios
Nuts provide protein, but most nuts are incomplete proteins, which means they don’t contain all nine essential amino acids. While you can combine various plant proteins to form complete proteins, pistachios are the complete package already. “Pistachios are the only complete protein nut,” says Patricia Bannan, RDN, a registered dietitian and founder of Wellness Intelligence in Los Angeles. “They’re rich in heart-healthy unsaturated fats and beneficial antioxidants,” she adds. What’s more, a 2022 study analyzing the nutrients in nuts found the highest potassium content in pistachios, notes Bannan.
Here’s the nutritional breakdown of pistachios per ounce, according to USDA data:
Calories: 159
Protein: 6 g
Fat: 13 g
Carbohydrates: 8 g
Fiber: 3 g
Give pistachios a go in recipes for pudding, soup, and salad. Pistachios also pair well with fish, such as pistachio-crusted salmon or halibut.
Brazil Nuts
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Brazil nuts are one of the best foods for thyroid support because they’re concentrated with selenium, an essential trace mineral. Some research suggests that adequate selenium levels may benefit people with thyroid conditions, or reduce the risk of developing them. There’s about 68–91 micrograms (mcg) of selenium per nut, yet the average adult only needs about 55 mcg of selenium per day, according to the National Institutes of Health. “You only need to eat one or two Brazil nuts each day to meet the daily requirements for selenium,” Bannan says, adding that selenium is also beneficial for immune health.
According to USDA data, each Brazil nut also provides:
Calories: 33
Protein: 0.7 g
Fat: 3g
Carbohydrates: 0.6 g
Fiber: 0.4 g
However, it’s possible to develop selenium toxicity from eating Brazil nuts in large amounts, Bannan notes. While you can get creative with them in both savory and sweet recipes, eating one or two plain Brazil nuts each day gets the job done.
Pecans
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Pecans are a good source of many nutrients, but they’re especially high in antioxidants. “Pecans have one of the highest ORAC (Oxygen Radical Absorbance Capacity) scores, meaning they’re packed with antioxidants to help fight free radicals and support heart, brain, and immune health,” explains Routhenstein. A 4-week study published in 2022 found that a pecan-enriched diet reduced oxidative stress in healthy adults, particularly after meals.
Per the USDA, an ounce of pecans provides the following:
Calories: 196
Protein: 3 g
Fat: 20 g
Carbohydrates: 4 g
Fiber: 3 g
Make your own spiced pecans for snacking, or add chopped pecans to bars, veggie dishes, and sweets.
Pine Nuts
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If you’re looking for the best nut to add to salads, consider pine nuts. They add flavor, texture, and nutrients, particularly minerals like zinc. “A 2022 study comparing the nutrients in various nuts found that pine nuts provide the most zinc,” says Bannan. Zinc plays an important role in the immune system. Adequate zinc intake can prevent you from getting sick and make cold symptoms less severe, notes the National Library of Medicine.
Here’s a closer look at the nutrients in an ounce of pine nuts, per the USDA:
Calories: 191
Protein: 4 g
Fat: 19 g
Carbohydrates: 4 g
Fiber: 1 g
Pine nuts are one of the star ingredients in pesto. Add homemade pesto to foods like pasta and pizza, or sprinkle pine nuts on pasta salads and veggie dishes.
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